Row-Thrusters/Ring Muscle Up Work/Bring a Buddy/Boot Camp

Tuesday September 26, 2017

"Bring a Buddy" All are welcome, no buddy needed. All sessions, all day.

Boot Camp:5:00-6:00pm

WOD 5 Rounds 20/15 Calorie Row 10 Thrusters 115/75/55

Accessory Work: 5x5 Ring Pull Ups

Ring Muscle Up Practice: 3x5 Kip/Turnover Practice (Hanging Bands or lying on floor)

Warm Up: 400 m Run Upon Arrival then Walking Lunges to Back Door Broad Jumps Down Rig 15 Air Squats 10 Push Ups 20 Spider Lunges 5 Dive Bombers

5:00 Mercedes Row-55\13:39 Kate Run-35\13:24 Coffey RX\16:44 D'Bae Row-65\12:53 Trent Row-75\15:02 Tim Row-95\16:35 Erin Run-35\17:08 Dan Row-75\10:42 Rachel Run-45\10:50 Julia Run-45\14:58 Jim Run-45\14:50 Iron Man Mike Run-95\11:35 Meghan Row-55\12:40 Lisa RX\15:29

6:00 Denis 75\13:19 Joe 95\12:05 Rocky 75\13:25 Tim 75\13:07 Kelley 55\12:48 Jocelyn 55\12:20 J'Nae RX\9:54

7:00 Matt RX\18:39 Tom 35\11:35 Tim 95\15:03 Jose JX\12:47

8:00 TPC 65\12:36

9:00 Ed Rx\14:39 Ray Rx\13:50 Master P. Rx\12:11 Leanne 55\15:21 Jamie 35\13:29 Erin G. Rx\15:27 Jaymi Rx\13:49 Meghan T. 65\10:38 WonderWoman Rx\10:33 Big Mike 95\15:57

10:00 Louis Rx\10:43 Malopy Rx\14:24 Ade Rx\14:08 Tony 95\17:14 Brian C. 65\21:56 Jesse 95\15:50 Faarooq Mod. 44# Goblet Squat\12:59 Amy 45\14:24 Erin L. 45\13:31

4:00 Gary rx 11:45 Katie rx 13:01 Sink 95\14:55\14:55 Genelle 55\14:35 Sarah 55\12:44 William 65\13:40 Vinayak 75\12:54 Victoria 65\13:36

6:00 Greg 65\16:24 Lori 65\14:21 Murph 95\12:57 Nicole 55\13:07

7:00 Dre 95\ 15:11 Matt B. Rx\ 19:51 Brett 95\ 17:15 Jeremy Rx\ 13:55 Eric 115\bs 16:14 Mike H. 12 DB-row\ 15:50 Julio Rx\ 21:52